Micronutrients play a huge role in keeping energy levels high. They are important for overall health and immunity. These Micronutrients are the vitamins and minerals in fruits and vegetables. Fall weather is coming so are some veggies that can give a boost in the gym. By mixing these in-season veggies into your diet your micro intake will be higher along with your exercise performance.



The first fall vegetable is beets. Beets are full of vitamin C in addition to potassium, fiber and folic acid. They also have a lot of dietary nitrates. All of these good things packed into one vegetable it is no wonder why beets have such a good reputation. They also have the ability to improve the delivery of nutrients and oxygen to muscles that are working. This is great for improving exercise performances. Beets don’t always taste great, but beetroot juice decreases the amount of oxygen that is demanded during exercise. This gives more time until exhaustion. If you are not a fan of beetroot juice it can be roasted in the oven with some seasoning to add some zest.



Winter Squash

Another vegetable is winter squash which are in season during the fall. It is a great pre-workout meal that provides vitamin A, vitamin C, magnesium, potassium and dietary fibers. It has a unique ability to affect the glucose levels in the blood to help with long-last energy with its fiber content.


Around Halloween this next fruit can be seen with faces dawn on it and carved into jack-o’-lantenrs! Pumpkins are a great source of fiber, vitamin A, vitamin B and selenium. Pumpkin flavored things become huge around October with pumpkin spice this and pumpkin pie that, but real health benefits can often be overlooked with all of the sugars and artificial flavors that are added. Instead of using your pumpkin as a decoration this Halloween, here are some healthy recipes that can help maintain that summer beach body.


Pumpkin Hummus:


Chickpeas: 2 15-oz. cans/Fresh pumpkin, cooked: 2 cups/Garlic: 3 cloves/Tahini paste: 2 tbsp/Olive oil: 2 tbsp/Lemon juice: 2 tbsp/Salt: 1 tsp/Cumin: 1 tsp/Cayenne pepper: 1/2 tsp


  1. Combine all of the ingredients in a blender or food processor, and blend for 30-60 seconds.
  2. Add a small amount of water as necessary to thin to your desired consistency.
  3. Serve the hummus as a dip with fresh veggies and pretzels, spread it on sandwiches, or eat it with a spoon!


Pumpkin Omelet with Peanut Sauce:


Egg Whites: 5/Green Peppers: 1/4 cup/Red Peppers: 1/4 cup/Mushrooms: 1/4 cup/Yellow Pumpkin 1/4 cup cubed/Chili Poweder 1/2 tbsp/Paprika: 1/2 tbsp


Peanut Butter: 1 tbsp/Yogurt: 2 tbsp


  1. Boil pumpkin in a medium-sized pot for approximately 10 minutes, or until pumpkin is tender.
  2. Meanwhile, sauté the other vegetables.
  3. Cook egg whites in a separate pan over medium heat.
  4. Once cooked, combine pumpkin with the sautéed vegetables and stir in chili powder and paprika.
  5. In a separate, small bowl, mix together the peanut butter with yogurt.
  6. Scoop the vegetable mixture over egg whites and pour the peanut sauce on top.

Pumpkin Waffles:


Egg Whites: 3/Canned or fresh Pumpkin: 1/4 cup/Flaxseed Meal: 2 tbsp/Almond Milk: 1 tbsp/Baking Powder: 1/2 tsp/Protein Poweder:  1 cup chocolate or vanilla/Cinnamon: 1/2 tbsp/Sugar Free Syrup


  1. In a large bowl, mix all ingredients until smooth.
  2. Cook batches in pre-sprayed waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
  3. Serve with cinnamon and sugar-free syrup.

Some other great fruits and veggies to use and look into for your fall diets are butternut squash, cranberries, kale, pears, sweet potatoes, apples, green beans and pork! The powers of some of these foods are innumerable. They all have unique benefits that ranger from anti-inflammatory, to bone strength, to blood regulation, to helping the heart, to just an overall boost in energy.

Here at Abacus you know you can Count on our Court.  We can provide your facility with weight rooms, multipurpose courts, basketball courts, and many other sports flooring systems.  For more information call 717-560-8050 or contact us at sales@abacussports.com.